|
Day 1 rest 60 seconds between each level (longer if
required) | |||
|---|---|---|---|
| up to 5 push ups | 6 - 10 push ups | more than 10 push ups | |
| level 1 | 2 | 7 | 10 |
| level 2 | 2 | 7 | 10 |
| level 3 | 2 | 5 | 8 |
| level 4 | 2 | 4 | 6 |
| level 5 | max (at least 3) | max (at least 5) | max (at least 7) |
|
Day 2 rest 90 seconds between each level (longer if
required) | |||
| level 1 | 4 | 9 | 12 |
| level 2 | 3 | 8 | 12 |
| level 3 | 2 | 6 | 10 |
| level 4 | 2 | 5 | 10 |
| level 5 | max (at least 4) | max (at least 7) | max (at least 10) |
|
Day 3 rest 120 seconds between each level (longer if
required) | |||
| level 1 | 5 | 10 | 15 |
| level 2 | 4 | 8 | 13 |
| level 3 | 4 | 8 | 10 |
| level 4 | 3 | 5 | 10 |
| level 5 | max (at least 5) | max (at least 10) | max (at least 15) |
Hopefully you made it safely through the first week and now you're keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest eithing retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.
If you're ready to move on, let's take a look at Week 2.
Week 1 should now be comfortably behind you and it's time to start Week 2 of the hundred push ups program. Continue by following the same column of exercises as you did in Week 1. Don't cut any corners, but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout.
At the end of Week 2 it will be time to check your strength and perform another exhaustion test. In simple terms, perform as many good-form push ups as you can manage before you physically can't do another rep. The number of push ups you complete will determine which level of the program you'll start in Week 3. Perform this test within a couple of days of completing Week 2. Good luck!
|
Day 1 rest 60 seconds between each level (longer if
required) | |||
|---|---|---|---|
| up to 5 push ups | 6 - 10 push ups | more than 10 push ups | |
| level 1 | 4 | 9 | 12 |
| level 2 | 4 | 8 | 12 |
| level 3 | 3 | 6 | 9 |
| level 4 | 3 | 4 | 7 |
| level 5 | max (at least 5) | max (at least 7) | max (at least 10) |
|
Day 2 rest 90 seconds between each level (longer if
required) | |||
| level 1 | 6 | 11 | 16 |
| level 2 | 5 | 9 | 13 |
| level 3 | 3 | 7 | 11 |
| level 4 | 3 | 7 | 11 |
| level 5 | max (at least 6) | max (at least 10) | max (at least 15) |
|
Day 3 rest 120 seconds between each level (longer if
required) | |||
| level 1 | 5 | 10 | 15 |
| level 2 | 5 | 10 | 15 |
| level 3 | 4 | 8 | 12 |
| level 4 | 4 | 8 | 12 |
| level 5 | max (at least 6) | max (at least 10) | max (at least 15) |
Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form push ups as you can manage before you physically can't do another one. Make a note of how many push ups you complete, and move on to Week 3. Hope you're ready for the next level!
You should be a little stronger than you were a couple of weeks ago and able to complete considerably more push ups than your initial test. If you managed 16-20 push ups in the latest test, follow column 1. If you completed between 21 & 25, column 2 is for you. More than 26 consecutive push ups? Excellent! You'll be following column 3.
If you're struggling with the program, don't lose heart. Some people will still be doing less than 16 consecutive push ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level — I promise it will be worth your while!
|
Day 1 rest 60 seconds between each level (longer if
required) | |||
|---|---|---|---|
| 16 -20 push ups | 21 - 25 push ups | 26 - 30 push ups | |
| level 1 | 15 | 20 | 25 |
| level 2 | 12 | 15 | 17 |
| level 3 | 12 | 15 | 17 |
| level 4 | 10 | 13 | 15 |
| level 5 | max (at least 15) | max (at least 20) | max (at least 25) |
|
Day 2 rest 90 seconds between each level (longer if
required) | |||
| level 1 | 16 | 22 | 27 |
| level 2 | 14 | 17 | 19 |
| level 3 | 14 | 17 | 19 |
| level 4 | 12 | 15 | 15 |
| level 5 | max (at least 15) | max (at least 20) | max (at least 25) |
|
Day 3 rest 120 seconds between each level (longer if
required) | |||
| level 1 | 20 | 25 | 30 |
| level 2 | 15 | 19 | 22 |
| level 3 | 15 | 19 | 22 |
| level 4 | 12 | 17 | 20 |
| level 5 | max (at least 16) | max (at least 22) | max (at least 27) |
Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work — you're halfway through the program and well on your way to performing one hundred consecutive push ups.
Week 3 is now comfortably behind you and it's time to start Week 4. Continue by following the same column of exercises as you did last week.
At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now — simply perform as many good-form push ups as you can manage before you're unable to perform another one.
The number of push ups you complete will determine which level of the program you'll start in Week 5. Make sure you perform this test within a couple of days of completing Week 4.
|
Day 1 rest 60 seconds between each level (longer if
required) | |||
|---|---|---|---|
| 16 -20 push ups | 21 - 25 push ups | 26 - 30 push ups | |
| level 1 | 16 | 22 | 27 |
| level 2 | 13 | 16 | 20 |
| level 3 | 13 | 16 | 20 |
| level 4 | 11 | 14 | 17 |
| level 5 | max (at least 16) | max (at least 22) | max (at least 27) |
|
Day 2 rest 90 seconds between each level (longer if
required) | |||
| level 1 | 16 | 22 | 27 |
| level 2 | 14 | 17 | 21 |
| level 3 | 14 | 17 | 21 |
| level 4 | 12 | 15 | 18 |
| level 5 | max (at least 15) | max (at least 20) | max (at least 25) |
|
Day 3 rest 120 seconds between each level (longer if
required) | |||
| level 1 | 20 | 25 | 30 |
| level 2 | 15 | 19 | 22 |
| level 3 | 15 | 19 | 22 |
| level 4 | 15 | 17 | 20 |
| level 5 | max (at least 18) | max (at least 24) | max (at least 29) |
Ok, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many push ups you complete, and move on to Week 5.
Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 3 or Week 4 again. If you managed 31 - 35 push ups, follow column 1. If you completed between 36 & 40, column 2 is for you. More than 40 consecutive push ups? Great work! You'll be following column 3.
Note: Training days 2 & 3 have three new levels and now go up to level 8. The amount of rest between levels has also decreased, which will make the workouts just a little more challenging to perform. As always, don't be afraid to take a little extra rest if you need it.
|
Day 1 rest 60 seconds between each level (longer if
required) | |||
|---|---|---|---|
| 31 - 35 push ups | 36 - 40 push ups | 41 - 45 push ups | |
| level 1 | 30 | 35 | 40 |
| level 2 | 24 | 28 | 32 |
| level 3 | 22 | 25 | 30 |
| level 4 | 20 | 22 | 25 |
| level 5 | max (at least 30) | max (at least 35) | max (at least 40) |
|
Day 2 rest 45 seconds between each level (longer if
required) | |||
| level 1&2 | 15 | 17 | 20 |
| level 3&4 | 14 | 16 | 18 |
| level 5&6 | 12 | 14 | 15 |
| level 7 | 10 | 12 | 14 |
| level 8 | max (at least 30) | max (at least 35) | max (at least 40) |
|
Day 3 rest 30 seconds between each level (longer if
required) | |||
| level 1&2 | 12 | 16 | 18 |
| level 3&4 | 12 | 14 | 16 |
| level 5&6 | 10 | 12 | 14 |
| level 7 | 9 | 10 | 12 |
| level 8 | max (at least 30) | max (at least 35) | max (at least 40) |
Surprise, surprise, it's time for another exhaustion test. Week 4 was tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 45 consecutive push ups, feel free to move on to Week 6. Couldn't quite manage 45? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!
Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again. If you managed 46 - 50 push ups, follow column 1. If you completed between 51 & 60, column 2 is for you. More than 60 consecutive push ups? Tremendous! You'll be following column 3.
Note: Training days 2 & 3 have an extra level and now go up to level 9. Rest between levels is minimal, which will make the workouts quite challenging to perform. Don't be afraid to take a little extra rest if you need it and make sure you're well hydrated before you start the workouts.
|
Day 1 rest 60 seconds between each level (longer if
required) | |||
|---|---|---|---|
| 46 - 50 push ups | 51 - 60 push ups | 61 - 70 push ups | |
| level 1 | 42 | 50 | 56 |
| level 2 | 35 | 40 | 45 |
| level 3 | 32 | 36 | 42 |
| level 4 | 30 | 35 | 40 |
| level 5 | max (at least 42) | max (at least 50) | max (at least 56) |
|
Day 2 rest 45 seconds between each level (longer if
required) | |||
| level 1&2 | 22 | 25 | 30 |
| level 3&4 | 20 | 22 | 25 |
| level 5&6 | 17 | 22 | 25 |
| level 7&8 | 15 | 18 | 22 |
| level 9 | max (at least 42) | max (at least 50) | max (at least 56) |
|
Day 3 rest 30 seconds between each level (longer if
required) | |||
| level 1&2 | 20 | 23 | 27 |
| level 3&4 | 17 | 20 | 23 |
| level 5&6 | 15 | 20 | 23 |
| level 7&8 | 14 | 16 | 20 |
| level 9 | max (at least 42) | max (at least 50) | max (at least 56) |
Well? Did you make it through Week 6? If you did; congratulations — you should be very proud of your achievements and ready for one final test.
If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?
If you're reading this page you should be very proud of your achievements and ready for one final test. As you're well aware, the program you've been following is called One Hundred Push Ups and that's what this final test is all about.
To perform the test, simply execute as many good-form push ups as you can. If you've completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push ups!
After completing Week 6 of the program, treat yourself to a day or two of rest. Eat well and maintain good hydration. Try not to perform any exercises or tasks around the home that will drain you of energy — you'll need every ounce of strength to meet your goal. Ready?
Take your time, don't rush and focus on performing ten push ups at a time. Breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. Maintain good form and don't hold your breath. It sounds simple, but just take it one push up at a time until you reach one hundred! If you start to feel shaky, take a few deep breaths and regain your composure before starting again. Good luck — I know you can do it!!
Just in case you didn't manage the hundred, I would suggest going back a couple of weeks in the program and building up your strength again. Maybe Week 5 or Week 6 would be good for you and help regain your confidence? Don't give up though, you're closer than you think!